Warm-up

Line Drills:
Zombie Walks
Butt Kicks
High Knees
Spiderman Lunge
Toe Walks
Heel Walks
Lunge w/Twist
Side Shuffle (down/back)

10 Leg Swings Front/Back Side/Side
10 Downward/Upward Dog Transitions
10 Scorpions
10 Bird Dogs
10 Dead Bugs

2 Rounds:
6 Kip Swings
6 Waiter Bows

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FITNESS 20210220

For Time with a 30 Minute Cap:
40 Power Snatches (95/65#)
400M Partner Run
60 Pull-ups
800M Partner Run
40 Power Clean and Jerks (115/85#)
400M Partner Run

* Split reps any way, runs are run together.

Scoring: Time

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PERFORMANCE 20210220

For Time with a 30 Minute Cap:
40 Power Snatches (135/95#)
400M Partner Run
60 Chest-to-Bar Pull-ups OR 40 Bar Muscle-ups
800M Partner Run
40 Power Clean and Jerks (165/115#)
400M Partner Run

* Split reps any way, runs are run together.

Scoring: Time

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TUESDAY 20210302

March 1, 2021

MONDAY 20210301

February 28, 2021

SATURDAY 20210227

February 26, 2021